INstride December 2015

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GETTING THEIR WATER WINGS Mooresville women discover benefits of swimming

GADGETS AND GOALS

Does a tracker fit your fitness plan?

APPETITE FOR LIFE Bedford woman reshapes her lifestyle and inspires others

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www.myINstride.com

12 15 FEATURES

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DEPARTMENTS

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Editor’s Letter

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ACHIEVE Community Spotlight Rigamajig Your Way to Play

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Calendar COVER STORY

Appetite for Life

Bedford woman reshapes her lifestyle and inspires others

19 Fresh Picks Cranberries

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Getting Their Water Wings Mooresville women discover benefits of swimming

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Gadgets and Goals Does a tracker fit your fitness plan?

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Beyond Blues

How to recognize and manage seasonal affective disorder

n Connect with the STRAVA fitness community. n Let our calendar cure your boredom with wellness and fitness

listings in the area. Add your own event. n Find delicious new dishes and share your favorites. n Engage with local health professionals in live online discussions.

Spotted Photos of fitness in action

stride Editorial director: Bob Zaltsberg Production & copy editor: Brooke McCluskey Photo director: David Snodgress Senior writers: Seth Tackett, Carol Johnson Contributing staff: Lauren Slavin, Kurt Christian, Amy Hillenburg, Garet Cobb, Rich Janzaruk, Jeremy Hogan and Chris Howell Graphic designer: Stewart Moon Publisher: E. Mayer Maloney Jr. CONTENT: 812-331-4289 bmccluskey@hoosiertimes.com Advertising director: Laurie Ragle Marketing manager: Shaylan Owen ADVERTISING/DISTRIBUTION: 812-331-4310 INstride is a monthly fitness, wellness and nutrition magazine serving south-central Indiana with offices in Bedford, Mooresville, Martinsville and Bloomington. It is distributed to more than 90,000 readers and can be found at various locations throughout south-central Indiana. The free publication is also inserted in the Bedford Times-Mail, Martinsville Reporter-Times and Bloomington Herald-Times the second Monday of every month; and the Mooresville/Decatur Times, the second Thursday of every month. ©2015 Schurz Communications, Inc. All Rights Reserved

Coming up in January n How do you keep those New Year’s resolutions?

We’ll offer some tips. n We’ll have more about the benefits of swimming. n You’ll meet another Fitness Inspiration and see

members of your community in Spotted.

ON THE COVER Besty Middleton does stomach crunches at Priority Fitness in Bedford with personal trainer Guadalupe Lopez. Photograph

by Rich Janzaruk for INstride

4 INstride • December 2015

EDITOR’S LETTER

Well-Being Fit for the Season Looking for a gift to give or receive this holiday season?

If you do, there you have a wide range of possibilities. Reporter Kurt Christian surveyed the possibilities for a story that appears inside today’s edition. A key point is to decide what would help you meet your fitness goals, whether it’s a treadmill or a Fitbit.

This is a good time to consider what kind of help and motivation you might need. There will be ample opportunities to fill yourself with calories, so giving a little thought about how to eat better and exercise more would be a fruitful way to spend some time.

Speaking of fruit, today’s Fresh Pick focuses on cranberries, a traditional food for the holidays. You’ll find three good recipes inside that you might want to try.

You’ll also meet two inspirational women who have come back from ill health and injury.

Both stories explain how these women took control of their lives through exercise and dieting.

And finally, the holiday season brings much joy and happiness to so many people. But there’s another issue to be aware of: Seasonal Affective Disorder. Reporter Lauren Slavin’s story talks about this winter condition, and what to do about it.

But let’s end on a high note. Happy Holidays to all you wonderful readers of INstride. I hope you have a happy and healthy month, and we’ll see you in the new year.

Bob Zaltsberg, editor

December 2015 • INstride 5

Getting Their WATER WINGS Mooresville women discover benefits of swimming

By Amy Hillenburg

M

ary Benson, a regular swimmer at Mooresville High School’s natatorium, remembers very well when she began swimming again in earnest. She was a synchronized swimmer at the University of Massachusetts at Amherst, but she hadn’t kept up the habit as a mother of four children and wife of Ray Benson. The couple has 22 acres in the Decatur Township area, and they do some mountain biking together.

“About 30 years ago, I was taken by ambulance with pain in my back to the hospital,” Benson recalled. “My doctor Terry Trammell kept me for a week—he’s still practicing, by the way. He asked me if I liked to swim and went on to say that I could avoid back surgery if I would swim regularly. I asked him if he meant the crawl or the butterfly stroke, which I had done in college.

“He said, ‘No, I want you to do the breast stroke, back stroke and side stroke.’ I took his advice, and I’ve had no surgery, I have no pain and I don’t have arthritis,” Benson said.

She swims two or three times a week, getting up for open swimming at the natatorium from 6:30 to 7:30 a.m. All it costs her is one dollar, and there’s a lifeguard at the pool. Benson does her laps for about 30 minutes and goes home, refreshed and ready for the day.

6 INstride • December 2015

AMY HILLENBURG | INSTRIDE

Swimming exercise instructor Rosemary Kellum of Mooresville (left) shows how to work her water-resistance gloves and swimming noodle to tone muscles. Her attentive student is Annemarie Benson.

During her college years, there was only one woman swimmer for every 19 men. But she was nominated to be the class secretary and her husband encouraged her to participate. Although he was not a team swimmer, the two met and are still married after 63 years.

Other local women are finding out the benefits of swimming after age 60 with longtime lifesaving and swimming instructor Rosemary Kellum. While runners, walkers and even bikers can suffer foot and

AMY HILLENBURG | INSTRIDE

Swimmer Mary Benson of Indianapolis takes a breather between strokes at the Mooresville High School natatorium’s free swim time from 6:30 to 7:30 a.m. during the week. She used swimming to avoid back surgery.

ankle problems—and knee pain that cuts short their exercising routine—swimming does not stress the joints, Kellum said. But water resistance tones and conditions the whole body.

Starting in the 1970s and ’80s, when she was in her 50s, Kellum and her husband Richard built a pool in its own building attached to their home off Ind. 42 in Mooresville. She wanted an exercise she could do even when it was winter, and she had a lot of joint pain she wanted to relieve. So Kellum took swimming classes and got her water safety instructor certification. She also took dietetics, which is the study of the relationship between nutrition and health. She had been a stay-at-home mom, taking care of six children and serving as a PTO mom and active member of her community. Now she decided to offer a swimming class.

“I put a notice up at Kroger and at the IGA—I also put a notice in the Mooresville Times,” Kellum said.

“The only other person in Mooresville who taught swimming was Nancy Wilcher at her lake. So at first, I had a lot of kids. Then I began to offer water aerobics and nutrition. What I really wanted to do was teach lifesaving, so people would know how to help themselves if they had an accident in the water.”

Kellum called the Red Cross to see if she could learn lifesaving, but the lifeguard classes were booked up. She connected with a Plainfield woman and a man in her Sunday school class who helped her get a lifesaving certification.

“A lady who was a scout leader wanted to learn lifesaving for camp outings at lakes,” Kellum said.

“After I taught them, they begin to help me teach lifesaving classes at our pool. Lauren Mosier taught the water safety classes, and Al Pierce also helped me as an instructor.”

Kellum added that she was able to hold three morning or three afternoon classes, as well as two

December 2015 • INstride 7

“Swimming really loosens you up—you feel refreshed over your whole body, and your legs are tingling.”

ANNEMARIE BENSON

AMY HILLENBURG | INSTRIDE

Rosemary Kellum (left), a swimming and lifesaving instruction for more than three decades, shows students Annemarie Benson and Carolyn Clements how to get ready with their water boards at Kellum’s Mooresville home and pool.

evening classes. Although she can’t teach lifesaving or water aerobics anymore because of her back and shoulders, Kellum still has water excercise sessions with whoever is interested. She wears ankle floats and webbed rubber gloves for water resistance and also uses floats and paddles to work the legs and lower body.

Kellum said she did charge for the classes and carried insurance with Quillen in Mooresville. In the whole time she taught, there were only a couple of mishaps in the water. She’s taught home-school students, scouts and other youth groups and adults of all ages.

Two students came for water exercise, Annemarie Benson (no relation to Mary Benson) and Carolyn Clements. They were missing one of the regulars, Rea Roberson. Annemarie has exercised either in the pool or in a class for 40 years. She has back problems because of a spine curvature called scoliosis and swimming helps her with pain.

8 INstride • December 2015

“Swimming really loosens you up—you feel refreshed over your whole body, and your legs are tingling,” Annemarie said.

Clements is not a swimmer, although Kellum has tried to teach her. She likes the water but doesn’t enjoy getting her face and hair wet. However, she enjoys the social interaction, the movements in the water and how they energize her limbs and help with pain. She has some arthritis in her shoulders, but Clements said when she swims, she sleeps well. She has a sore ankle now.

“I’m not sure what’s wrong with it,” Clements said.

“But in the water, everything feels better.”

Kellum said people can come for swimming exercise on Monday, Wednesday and Friday from 8:45 a.m. to 9:30 a.m. or on Tuesday and Thursday from 7:30 to 8:30 p.m. The Kellums’ home sits on the north side of Ind. 42 about halfway up a hill before the turn at Keller Hill Road. To find out more about the sessions, call 317-831-0784. n

JEREMY HOGAN | INSTRIDE

Fitmotion Wearable Activity Tracker and Sleep Monitor Fitness Wristband Watch uses an app to check your past activity and sleep history and see your progress over time.

Gadgets & Goals

Does a tracker fit your fitness plan?

By Kurt Christian

T

he stability ball. Kettlebells.

The pull-up bar. The staples in any mainstream gym were introduced long-ago, but it seems as if the current emerging fitness technology market is looking to make its mark on the fitness facilities of the future.

This holiday season, navigating the unregulated industry of fitness tracking devices—like the Garmin Vivofit, Fitbit or Nike Fuelband— may be a strenuous exercise in itself.

As the high-tech fitness market blooms, consumers must decide

Fitness tracker If you decide on a fitness tracker, choose one that fits your needs. Jeanne Johnston, an associate professor in the school of kinesiology at the Indiana University School of Public Health, suggests a Omron HJ-720ITC pedometer, which measures steps, aerobic steps, minutes, calories and distance.

December 2015 • INstride 9

Training Timer The Everlast Interval Training Timer features both a dual interval timer and stop watch modes. It comes with a detachable belt clip, hook and loop arm strap and features magnetic backing to attach the timer to lockers or equipment.

where to stake their claim on the spectrum between two schools of thought. Are you an exercise tech-guru, or a back-to-basics athlete?

“The question it goes back to is, ‘What goal are you really trying to accomplish?’ If you are interested in weight loss and keeping track of your weight, or you need to keep track of your training and goals, then these things are good for any population,” said Jeanne Johnston, an associate professor in the school of kinesiology at the Indiana University School of Public Health.

“But, quite frankly, a really good pedometer will give you about as much as some of these Fitbits.”

A consumer’s final decision to upgrade their exercises may actually

10 INstride • December 2015

JEREMY HOGAN | INSTRIDE

Ashley Fleming uses a timer while doing plank exercises at Force Fitness.

depend on the user’s personality.

Ashley and Wil Fleming, co-owners of Force Fitness and Performance at 3070 S. Walnut St. in Bloomington, believe that a data-driven mindset may be the representative feature of a person most likely to benefit from a fitness tracker.

“Tracking, in general, is a really big trend,” said Wil. “With smart phones, people can have all of that collected data in their pocket. The question you have to ask, though, is does it make you change your lifestyle to improve your health? If you just track stats, well, that’s not a good fit.”

“Fitness trackers are wonderful, but they are only one piece of the puzzle,” said Ashley, who is also the gym’s director of marketing and client care. “They’re focused on heart rate, or speed, or number of steps. They aren’t focused on the whole embodiment of fitness.”

Fitness trackers, which are self-quantifying devices often worn on the user’s arm, are tailored to collect a specific set of data. While almost every variation tracks the number of steps a person takes, some also record sleep patterns, perspiration levels, heart rate, blood oxygenation and foster motivation by vibrating or sounding an alarm to signal inactivity.

The level of immediate approachability is another factor consumers should consider, especially since fitness trackers are tailored to a smartphone or computer’s operating system.

“Pick one that fits your needs the most,” said Wil. “Once you do that, it’s what you do with that info.

For any of these products, if they make a medical claim, they’ll probably have a hard time backing that up. Any medical claim should get your antennae up.”

In an emerging market brimming with new brands, features and versions seemingly daily, there’s little time for a regulatory entity to validate each new product. According to Johnston, the lifespan of a particular fitness tracker may not even be long enough for evaluation. Between limited durability and planned obsolescence, any tracker could be out of date from one year to the next. And when trackers generally cost $100 to $160, the only thing losing weight may be consumers’ wallets.

“The thing that is hardest for the consumer is figuring out what’s worthwhile, and that’s where I think a fitness professional can provide guidance,” said Johnston.

“A fitness professional should be able to go out and find something about a piece of technology’s reliability. Sometimes when you get a lot of whistles and bells, you lose track of what you’re trying to do, and there’s a lot more potential for you to become frustrated with exercising in general.”

Aside from vetting their devices through fitness specialists, like experts from rec departments and fitness facilities, doctors, physical therapists or personal trainers, Johnston suggested pursuing a lower-tech, cheaper option that accomplishes similar feats. Johnston recommends the Omron HJ-720ITC pedometer, which has a tri-axel accelerometer that she

Resistance Trainers Resistance trainers such as the TRX Suspension Trainer, left, and the Quantum Band, right, are a low-tech, relatively inexpensive way to get a workout.

says has been validated by researchers and doesn’t need an Internet connection. The final price: around $30.

And according to the Flemings, sometimes the simplest of tools can be the best. Force Fitness features: foam cylinders, used to massage tired muscles; multi-colored rubber resistance bands, which help with bone density; and even a concrete wall to bounce medicine balls against. Even though the gym features equipment that predates

the new facilities, a discerning eye can still spot the newest technology strapped across gym-goers’ wrists.

“It’s kind of like a magic black box. We put in all of this information, and it spits out a number, and we believe it,” said Johnston, who acknowledged the irony surrounding her skepticism of the same fitness trackers she uses in her studies and classes. “It remains to be seen how long these devices are going to be around, but they’re cresting—the sales are going up and up.” n

December 2015 • INstride 11

COURTESY PHOTO

Since starting a new health regimen, Betsy Middleton has lost 105 pounds and became a manager at Priority Fitness in Bedford.

12 INstride • December 2015

Appetite for Life Bedford woman reshapes her lifestyle and inspires others

RICH JANZARUK | INSTRIDE

Besty Middleton works out at Priority Fitness in Bedford with personal trainer Guadalupe Lopez on November 10, 2015.

By Carol Johnson

F

or years, Betsy Middleton’s weight creeped higher, but she told herself it was nothing to worry about.

“Everyone in my family is big. It’s the way we’re built,” she said.

As a wife and mother of two, making time to exercise was a challenge. And leg and pelvic injuries from a car accident when she was a teenager ruled out anything high impact. Even though she wanted to lose weight, she didn’t have the motivation.

But as her weight increased, so did her health problems.

“I was on two blood pressure pills, a thyroid pill and medication for acid reflux,” said the Bedford resident.

The denial game was getting harder to pull off. Her mother, also overweight, was on medication and in kidney failure. She feared she was going down the same path.

The pivotal moment came when Middleton planned a trip to California to see her best friend.

“I was on the plane and the seat belt wouldn’t fasten because I was too big,” she recalled.

December 2015 • INstride 13

RICH JANZARUK | INSTRIDE

Besty Middleton works out at Priority Fitness with personal trainer Guadalupe Lopez on November 10, 2015.

A flight attendant stopped to assist and, loud enough for other passengers to hear, offered Middleton a seat belt extender. Middleton refused and managed to fasten the belt. But the experience left her angry and embarrassed.

On a visit to Disneyland with her friend, she became exhausted from walking—another wakeup call.

“I thought, I’m 42 and I need to rest,” she said.

When she returned from California she looked at pictures of herself from the trip and realized she needed to make a change.

Since that time, Middleton, now 43, has lost 105 pounds and became a manager at Priority Fitness in Bedford, where she works with clients in the gym’s Biggest Loser program. Middleton talked to INstride about her weight loss journey.

RICH JANZARUK | INSTRIDE

Q: What was your goal when you started?

A: I didn’t set out to lose 105 pounds. I set little goals, like lose 20 pounds by Christmas. From the beginning, it wasn’t about the weight. My goal was to get strong and healthy.

Q: How did you lose the weight?

A: I called my sister and she said she would do it with me. We started walking on the Milwaukee Trail, five to 10 miles every day. And I downloaded the MyFitnessPal app to my phone and started measuring my food. I realized my portion control was horrible. I started paying attention to what I was eating. I cut out all processed foods. I don’t eat anything with ingredients I can’t pronounce. To reduce sugar, I make my own granola and bread.

14 INstride • December 2015

Besty Middleton does stomach crunches.

Q: What changes did you see in your health?

A: When I lost 50 pounds, I went off the acid reflux medication. Since losing the weight, I’m off blood pressure medication and only take half the dose of thyroid medication. I went from a size 24 in jeans to 11/13.

Q: How did joining a gym help you?

A: In November 2014, my sister and I joined Priority Fitness so we would walk indoors on treadmills. One day, my sister talked me into taking a Zumba class. I had lost 35 pounds but I was still self-conscious. I was almost 300 pounds and I’m not coordinated or graceful. Dancing did not appeal to me,

RICH JANZARUK | INSTRIDE

Besty Middleton does arm work at Priority Fitness with personal trainer Guadalupe Lopez on November 10, 2015.

but the instructor Angela Edwards was so nice. The next day I was sore. I knew I needed that cardio so I went back. I went from losing 3 or 4 pounds a month just walking to 10 pounds a month walking and doing Zumba.

Q: And now you work at the gym?

A: Yes, (co-owner) Cindi Brand said I have a good story that others need to hear. I help with the Biggest Loser program. I do the weigh-ins and offer emotional support. Losing weight, you get frustrated. It’s easy to give up if you’ve had a bad day and I want to be there to get them through it. I also want people to feel welcome here. When I first walked in, I was looking for any reason to walk back out. But I found so much support here.

Q: What challenges did you encounter?

A: Changing the way you eat is harder than any addiction. You still have to eat. You can’t quit cold turkey. There were times I turned to food for comfort.

If I was lonely or stressed, food always made me feel better, so that was a challenge. I knew I had to make

this a lifestyle change. Diets don’t work. I’d lose 50 pounds, but gain it back.

Q: What is your approach to eating now?

A: On Sundays I cook a week of lunches. I measure everything out in small half-cup containers. By having my meals planned, I’m not tempted to grab something that’s not healthy when I get hungry. But I have to have my chocolate. I eat four M&Ms every day.

Q: How has losing the weight changed you?

A: The confidence—I’m wearing compression capris! For years I never wore anything but pants. I still see myself as heavy and shopping is a struggle, but I’m gaining confidence.

Q: What does your family think of the new you?

A: My husband always said to me that he loved me no matter what, so my weight was not a concern for me, but seeing what I’ve done, he’s paying more attention to what he eats. His cholesterol was up and he didn’t want to go on medication. He’s lost 15 pounds in three weeks. He said to me, ‘Now I’m on your team.’ n

December 2015 • INstride 15

ACHIEVE COMMUNITY SPOTLIGHT

By Alison Miller

RIGAMAJIG Your Way to Play

COURTESY PHOTO

“Who wants to use their imagination today?”

I asked each eager group of children at Bloomington Parks and Recreation Kid City and Banneker Break Days this question. Each time I was answered with a resounding “Me!” along with cheers.

16 INstride • December 2015

The next question—“Has anyone heard of a rigamajig?”— was usually met with an inquisitive “Rigamawhat?”

As I presented the rigamajig building kit, which consists of wooden planks, wheels, pulleys, nuts, bolts and rope, I could feel mingled curiosity and excitement

building in the group. I then explained how they could use these pieces to design and build whatever their imagination had in store.

Wow! To help guide the kids on their imagination journey, I presented them with play prompts such as “Can you build something to sit on?” or “Build a contraption

that would allow you to ride a whale.”

With a few play prompts to warm up their imaginations, they were off—building tall buildings, structures to sit on and cars to drive, among many other things.

Throughout the process I was continually impressed by the design, teamwork and creativity of the kids. I was even asked multiple times if they could build things all day with the rigamajig, and they seemed very sad to have to take their creations apart so the next group could play. What a testament to the need for children’s imaginations to be cultivated and nurtured through creative play.

Adults can also benefit from using the rigamajig. All adults were children once and possessed uninhibited imaginations that could dream big without a little thing called reality holding them back. The rigamajig facilitates a space that can bring adults back to that place.

I have witnessed two groups of adults play with the rigamajig so far. There were a few similarities and differences between watching the kids and the adults play with it.

At first, the adults were a little unsure—“No directions?” “No guidance?” “No pictures?”—but when they started building their contraptions and entered a state of play, it was clear that they were really enjoying themselves. They were kids again, letting their imaginations run wild. Again, what a testament to the importance of play—throughout the lifespan and not just for children.

So how did we learn about and acquire the amazing rigamajig? It came to us through a national non-profit called Kaboom!, dedicated to bringing balanced and active play into the daily lives of all kids. The City of Bloomington applied for and received the

COURTESY PHOTO

Kids play with the rigamajig during Bloomington Parks and Recreation break days.

designation as a KaBoom! Playful City for the past 8 years. This is due to the ongoing efforts of community partners to promote play along the way and throughout the day.

It was through one of these efforts that the City of Bloomington Parks and Recreation Department participated in a “play matters” social media marketing campaign through KaBoom!.

Active participation in this campaign gave the department the opportunity to apply for the rigamajig. We are honored to be selected as a recipient community of such an innovative and dynamic piece of play equipment.

Children and adults have imaginations that crave stimulation. The rigamajig fulfills this need

by providing a space for teamwork, creativity and problem solving where playing and building is the goal. The process of imagining, designing and creating is far more important than the finished product. There is no “wrong way” or “right way” with the rigamajig.

The philosophy of the rigamajig can be applied to everyday life.

Anything is possible. No matter your age, dream big and bring your imagination to life through play—every day and along the way!

Alison Miller is a wellness coordinator for the City of Bloomington Parks and Recreation department, which partners with ACHIEVE, a local organization that strives to make the healthy choice the easy choice. n

December 2015 • INstride 17

CALENDAR

Jan. First Day Trail Run & Walk WHEN: 3:30 p.m.

WHERE: Fairfax State Recreation Area, 9301 S. Fairfax Road, Bloomington, Ind. DESCRIPTION: An untimed, noncompetitive run/walk, with two distance options. Short route is under 2 miles. Long route will be under 4.5 miles.

MORE INFO: jillcarleen@ yahoo.com

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Frostbite 5K Run/Walk WHEN: 10 a.m.

WHERE: Salem Anytime Fitness, 805 S. Main St., Salem, Ind. DESCRIPTION: This event is raising funds for Washington County Food Bank & WOW. MORE INFO: salemin@anytime fitness.com

18 INstride • December 2015

Frosty Trails 5 Mile 16 WHEN: 10:30 a.m.

WHERE: Brown County State

Park, 1810 Ind. 46 E, Nashville, Ind. DESCRIPTION: The 5th annual Frosty Trails 5 Mile is a challenging 5.2 mile trail run or walk on the scenic trails of Brown County State Park. After the run, head to the shelter house for a warm fire, warm food, warm drinks and warm friends sharing tales of the trails. The race starts just outside the lower shelter.

MORE INFO: signmeup.com/site/ reg/register.aspx?fid=WP2VNH7

March Lions Club 26 Bedford Fitness Challenge 5K WHEN: 8 a.m.

WHERE: Englewood School, 3203

Washington Ave., Bedford, Ind. DESCRIPTION: 5K run and walk supporting the programs of the Bedford Lions Club.

MORE INFO: mag7raceseries.com

April 2016 H-T/YMCA Spring Run WHEN: 8 a.m.

WHERE: Monroe County YMCA Southside, 2125 S. Highland Ave., Bloomington, Ind. DESCRIPTION: The Spring Run includes a 5K, 10K, and Kids’ One Mile Fun Run. MORE INFO: monroecounty ymca.org

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Hoosier Half Marathon and 5K WHEN: 8 a.m.

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WHERE: Virgil T. DeVault Alumni Center, 1000 E. 17th St., Bloomington, Ind. DESCRIPTION: 11th running of the Greene & Schultz Hoosier Half Marathon and the Hoosier 5K. Indiana University and the City of Bloomington play host to a challenging race where participants will find 13.1 miles of relentless rolling hills, but be rewarded with amazing views of campus, downtown, and countless spring blooms.

MORE INFO: hoosierhalf.com

Looking for more activities and events? Check out myINstride.com/calendar or add your own

FRESH PICKS

Having a Berry Good Time Nothing would be a more appropriate Fresh Pick for the Christmas season than the cranberry.

Below is a recipe you could try to add some rich red color to your holiday cooking.

Cranberry-Apple Coffee Cake Topping 1/2 cup packed light brown sugar 1 tablespoon cornstarch 1/4 teaspoon ground cinnamon 11/2 cups cranberries, fresh or frozen, thawed, chopped (see Tip) 11/2 cups finely chopped peeled tart apple, such as Granny Smith (about 1 large) 1/2 cup cranberry juice cocktail or orange juice Cake 1 cup all-purpose flour 1/2 cup whole-wheat flour

1 teaspoon baking powder 1/4 teaspoon salt 1/8 teaspoon baking soda 1/4 cup canola oil 3 tablespoons butter, slightly softened 3/4 teaspoon freshly grated lemon zest 3/4 cup granulated sugar, plus 1 tablespoon for sprinkling 1 large egg 3/4 cup low-fat milk 2 teaspoons vanilla extract

Preheat oven to 375°F. Coat a 9-inch springform pan with cooking spray.

To prepare topping: Whisk brown sugar, cornstarch and cinnamon in a medium nonreactive saucepan (see Note) until combined. Stir in cranberries, apple and juice. Bring the mixture to a boil over medium-high heat, stirring.

Continue to cook, stirring, until the mixture thickens and the berries soften, about 2 minutes. Remove from the heat and let cool.

To prepare cake: Whisk all-purpose flour, whole-wheat flour, baking powder, salt and baking soda in a medium bowl. Beat oil, butter and lemon zest in a large mixing bowl with an electric mixer, first on medium speed, then on medium-high, until well combined, about 11/2 minutes. Gradually add 3/4 cup sugar, beating until the mixture is light in color and well blended. Add egg and beat until the batter is smooth, about 1 minute longer. With the mixer on low speed, beat in half the flour mixture until just incorporated. Gradually beat in milk and vanilla until just incorporated. Add the remaining flour mixture and beat until a smooth batter forms, about 1 minute, scraping down the sides of the bowl as needed. Scrape the batter into the prepared pan, spreading to the edges.

Spread the topping in an even layer over the batter; do not stir.

Bake the cake on the middle rack until the top is puffed in places and a toothpick inserted in the center comes out clean (the fruit topping will still be moist), 40 to 50 minutes. Sprinkle the remaining 1 tablespoon sugar over the top. Transfer the pan to a wire rack; let stand until cooled to warm, about 20 minutes. Remove the pan sides and cut the cake into wedges.

RECIPE FROM EATINGWELL.COM

December 2015 • INstride 19

20 INstride • December 2015

Beyond Blues How to recognize and manage seasonal affective disorder

By Lauren Slavin

F

or people with seasonal affective disorder, the winter holidays are never “the most wonderful time of the year.”

The holidays are a period of high stress for almost everyone, said Lindsay Potts, adult and family services manager for Centerstone. Buying and wrapping gifts, preparing family meals and reflecting on past holiday memories can trigger both happy and sad feelings.

But those whose feelings of isolation and fatigue last from late fall to early spring probably suffer from more than a case of the “winter blues.”

“I hear a lot, ‘I just want to curl up, pull the blankets over my head and hibernate,’” Potts said. “There’s always those winter days we all feel like that, but if it’s lasting weeks and weeks or it’s every day ... that’s definitely a sign.”

As daylight hours grow shorter, 10 to 20 percent of Americans begin experiencing seasonal affective disorder, according to Potts. Many of the symptoms of depression and seasonal affective disorder overlap: decreased energy, difficulty concentrating, weight loss or gain and a desire to be alone.

People with histories of depression, anxiety, bipolar disorder and other mental health concerns are also at higher risk for developing seasonal affective disorder.

Depression, however, does not always follow a cyclical pattern, Potts said, while seasonal affective disorder begins for most after a lack of exposure to sunlight. Seasonal affective disorder usually sets in

around October or November and extends through February or March.

“The difference with seasonal affective disorder is that the symptoms appear to be directly tied to the reduction of light that occurs,” Potts said. “It’s not necessarily the stress of the holiday … It’s related to the amount of light that occurs during this time of the year.”

Young people and adults with seasonal affective disorder may be able to mitigate the symptoms of the illness by sticking to school and work routines. Older adults, who may be retired and don’t need to adhere to a schedule, could more easily fall into seasonal affective disorder behaviors such as more time spent sleeping and increased consumption of sweets and carbohydrates, Potts said.

“Just hibernating might be something that you can do,” Potts said. “It might sneak up on you a little bit easier.”

Three treatments are worth consideration, Potts said, if seasonal affective disorder is significantly impacting quality of life: antidepressants such as selective serotonin re-uptake inhibitors, psychotherapy and light therapy.

Psychotherapy, or cognitive behavioral therapy, combines talking with a mental health professional and learning specific behaviors and coping skills to treat seasonal affective disorder.

Light therapy, or phototherapy, involves sitting near a special light box that typically emits ultraviolet light, which mimics natural sunlight.

“It does appear to be helpful for some people,” Potts said. “It seems that a combination of the three or a combination of one or two of those three seems be pretty effective.” n

December 2015 • INstride 21

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Hoosiers Outrun Cancer

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Don Keele approaches the finish line during the 16th annual Hoosiers Outrun Cancer.

ABOVE: Runners cross the finish line during the 16th annual Hoosiers Outrun Cancer 5K run at Memorial Stadium.

RIGHT: Brian Shepherd catches his breath after the 16th annual Hoosiers Outrun Cancer. Shepherd ran the entire race with his children Finnegan and Emerson.

22 INstride • December 2015

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